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Training Log Archive: NTJB

In the 30 days ending Sep 30, 2013:

activity # timemileskm+ft
  Running18 27:08:00 155.23(10:29) 249.82(6:31) 21100
  Cycling12 15:45:00 244.0(15.5/h) 392.68(24.9/h)
  Total30 42:53:00 399.23(6:27) 642.5(4:00) 21100

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Sunday Sep 29, 2013 #

12 PM

Running 51:00 [2] 4.94 mi (10:19 / mi) +500ft 9:25 / mi
shoes: Grit #2

Little Beaver- Feeling very very sluggish and stiff.
3 PM

Cycling 1:00:00 [2] 16.0 mi (16.0 mph)

Computrainer

Saturday Sep 28, 2013 #

1 PM

Cycling 1:30:00 [2] 16.0 mi (10.7 mph)

Computrainer

Friday Sep 27, 2013 #

12 PM

Running 3:38:00 [2] 22.1 mi (9:52 / mi) +2600ft 8:53 / mi
shoes: Grit #3

Glade/Grandview- Ran the loop counter clockwise for the 1st time. I'm not strong enough yet to just power the climb out of the gorge in the 2nd half of a long run but I didn't fall apart either.

Wednesday Sep 25, 2013 #

10 AM

Cycling 1:30:00 [2] 24.0 mi (16.0 mph)

Computrainer

Tuesday Sep 24, 2013 #

11 AM

Running 3:49:00 [2] 22.1 mi (10:22 / mi) +2600ft 9:19 / mi
shoes: Grit #2

Grandview/Glade Creek Loop- Clockwise. Chaffed something bad. I actually felt just fine otherwise.

Monday Sep 23, 2013 #

1 PM

Running 30:00 [2] 3.44 mi (8:43 / mi)

YMCA- Barefoot around the soccer fields.
3 PM

Cycling 1:00:00 [2] 16.0 mi (16.0 mph)

Computrainer

Thursday Sep 19, 2013 #

3 PM

Cycling 1:00:00 [2] 16.0 mi (16.0 mph)

Computrainer

Wednesday Sep 18, 2013 #

12 PM

Cycling 1:30:00 [2] 24.0 mi (16.0 mph)

Computrainer- Playin video games while riding... Just like the good 'ole days.
3 PM

Running 1:26:00 [2] 9.32 mi (9:14 / mi) +1400ft 8:05 / mi
shoes: Grit #2

Glade Creek- Ran down to the little bridge from the house. Went steady on the climb back out of the Glade gorge. Legs felt decent, especially considering I went 1.5 hrs on the bike before hand.

Tuesday Sep 17, 2013 #

4 PM

Running 23:00 [2] 2.3 mi (10:00 / mi)
shoes: Grit #2

Neighborhood- Just a slow shuffle around the house with Winston. Felt horrible because I ate WAY too much Mexican Shoney's.
10 PM

Cycling 1:00:00 [2] 16.0 mi (16.0 mph)

Computrainer

Monday Sep 16, 2013 #

1 PM

Running 1:25:00 [2] 8.06 mi (10:33 / mi) +2000ft 8:32 / mi
shoes: Grit #2

Sandbar- Shuffled down the mountain and a brief soak in the New River before heading over to the railroad tracks and then trudging back up the mountain. I pushed the climb for the first time in forever. Next time I feel like giving the 2.5 mile gate to gate climb another solid go, I want to time it to establish a pb for the climb. That said, I was probably in the :28 minute range this time for the climb which I'm pretty happy about seeing as I've been running for 3 weeks.

Sunday Sep 15, 2013 #

9 AM

Cycling 3:15:00 [2] 52.0 mi (16.0 mph)

Computrainer

Saturday Sep 14, 2013 #

1 PM

Running 3:45:00 [2] 20.0 mi (11:15 / mi) +3200ft 9:46 / mi
shoes: Grit #2

Beech Ridge- Beautiful sunny day up on the ridge (~4,400). First long run in a long, long time. Shuffled through 20 feeling decent.

Friday Sep 13, 2013 #

10 AM

Cycling 1:00:00 [2] 16.0 mi (16.0 mph)

Computrainer
2 PM

Running 23:00 [2] 2.32 mi (9:55 / mi)
shoes: Grit #2

Neighborhood- Jogged slowly for a bit with Winston. Going to give a long run the 'ole college try tomorrow. First one post-stress fracture and hopefully the first of 6-10 long runs I should be able to sneak in pre-MMTR.

Thursday Sep 12, 2013 #

Running 1:40:00 [2] 10.03 mi (9:58 / mi) +900ft 9:11 / mi
shoes: Grit #2

Husky Lane- Went exploring some of the new(ish) logging roads. Found some slightly overgrown roads that just may provide some pretty sweet Winter running once the plant life goes dormant.

Tuesday Sep 10, 2013 #

11 AM

Running 1:36:00 [2] 9.23 mi (10:24 / mi) +1300ft 9:11 / mi
shoes: Grit #2

Glade Creek- Ran from the house, over 64 and then down into the Glade Gorge. Spent about 10 minutes just sort of lounging in the creek before climbing back out.

Monday Sep 9, 2013 #

10 AM

Cycling 1:00:00 [2] 16.0 mi (16.0 mph)

Computrainer- Morning ride while watching the Vuelta.
3 PM

Running 1:20:00 [2] 7.82 mi (10:14 / mi) +1200ft 8:56 / mi
shoes: Grit #2

Husky Lane- The logging roads are starting to get overgrown which is a bummer. This run isn't going to perk up until things start freezing and the overgrown roads/trails shown themselves again. On a separate note, found out I got in to the Mt. Mitchell challenge in February. 40+ miles to the East's highest point... in February. Sounds like good family fun!

Sunday Sep 8, 2013 #

2 PM

Running 1:33:00 [2] 8.13 mi (11:26 / mi) +1600ft 9:39 / mi
shoes: Grit #2

Memorial Tunnel- Climbing some of the hills. Slow going but let felt good. After 3 weeks of a sort of initiation back into physical activity in Oregon post stress fracture (5 weeks off) and now 2 weeks of re-introduction running, I think I'm ready to ramp it up a bit. I'm going to give it the 'ole college try and get a solid 6 weeks in with plenty of vert before a week easy leading into Mountain Massochist.
5 PM

Cycling 1:00:00 [2] 16.0 mi (16.0 mph)

Computrainer- On the stationary watching the Vuelta.

Friday Sep 6, 2013 #

4 PM

Running 1:15:00 [2] 7.0 mi (10:43 / mi) +800ft 9:40 / mi
shoes: Grit #2

Barboursville Park- Not as much climbing as I had planned because the trails are just crazy overgrown. Still, another day with no leg pain is a good day.

Thursday Sep 5, 2013 #

4 PM

Running 1:26:00 [2] 6.0 mi (14:20 / mi) +1600ft 11:27 / mi
shoes: Grit #2

Altizer- Steep climbs, making for slow going up and down.

Wednesday Sep 4, 2013 #

11 AM

Cycling 1:00:00 [2] 16.0 mi (16.0 mph)

Computrainer- Gentle re-introduction ride while watching the Vuelta TT. I'm really looking forward to consistently adding cycling into my ultra training. Felt great.
4 PM

Running 56:00 [2] 5.21 mi (10:45 / mi) +1400ft 8:34 / mi
shoes: Grit #2

Glade Creek- Ran down to the 64 bridge and back. Took a break in the creek. Beautiful sunny late summer day.

Tuesday Sep 3, 2013 #

3 PM

Running 41:00 [2] 4.15 mi (9:53 / mi)
shoes: Grit #2

Husky Lane- Slow and easy run with Winston. Only the flat/short part of Husky Lane run. Leg feels chipper.

Monday Sep 2, 2013 #

7 PM

Running 31:00 [2] 3.08 mi (10:04 / mi)
shoes: Grit #2

Out & backs- Evening jog with Winston. Being very cautious with the leg but things are going well.

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